Building Bigger Muscles: Muscle Hypertrophy Is A Process

Building larger muscles is a process. It requires muscle overload (performed with proper technique), wholesome nutrients to provide energy and growth and adequate rest for muscle growth and development. A program containing these ingredients need only be blended proportionally for the aspirant to accelerate muscle growth (hypertrophy).

Being unique individuals, the combinations will vary slightly from person to person, but the basic concept remains the same, muscle overload, solid nutrition and rest are the keys to building larger muscles. This article will focus on the overload principle.

The Overload Principle

The overload principle can be applied to various forms of training. Basically the overload principle is the process where-by a system i.e. muscle-skeletal, cardio-vascular, are stressed just beyond their current range of functionability, producing a physiological adaptation to the overload. Employing the muscle overload principle means gradually increasing resistance applied to a muscle or group of muscles to produces an adaptation, muscle hypertrophy.

To produce muscle hypertrophy resistance should be heavy enough to allow the execution of no more than 4 to 6 repetitions (reps). It is important to stay within this rep range to produce muscle hypertrophy. Four to 6 reps forces the muscles to utilize the muscle fibers associated with growth, reduces mental stress, allows for maximum effort and minimizes lactic acid production. A minimum of 3 sets of each exercise should be performed.

Muscle Fibers Associated With Growth

The body contains two types of muscle fibers fast twitch and slow twitch. Fast twitch fibers are associated with power, size and explosive movements these are the muscle fibers develop when developing muscle hypertrophy. Slow twitch fibers on the other hand are the fibers utilized when performing endurance activities such as jogging, swimming or even high rep workouts. Slow twitch fibers do not have the propensity for hypertrophy.

Reduced Mental Stress

When executing a small number of reps per set (4 to6), it does not require long bouts of concentration and focus. Although all exercises/movements should be performed with proper form and technique to ensure safety and maximum results, the time required to execute 4 to 6 reps is minimal. Therefore concentration and focus only need be maintained during the executing of each set, between 10 and 20 seconds.

Allows For Maximum Effort

Since each set consist of only 4 to 6 reps and the executions of those reps requires only15 to 20 seconds, maximum effort can be applied to each rep. The advantage of utilizing maximum effort is that muscle fiber stimulation is also maximized resulting in the adaptation/hypertrophy of the overloaded muscle fibers.

Minimizes Lactic Acid Production

Since lactic acid is the by-product of muscular activity, performing fewer reps will produce less lactic acid. Lactic acid, by the way, is the cause for the soreness experienced 24 to 48 hours after a workout.

The overload principle is a very intense form of training and should be cycled (used for x number of weeks) with other training techniques to allow the body to regenerate fully for maximum results. Cycling off for 2 weeks and on for 4 weeks is a good starting point. Listen to your body, for no one knows it better than you!

Oct 11, 2009 6:58 AM

Guest :

Your article is full of nonsense. There are several errors. You claim that there is little concentration required for 4-6 reps. Do tell this to the single rep Olympian athletes.. they'll probably lift you over their head and throw you away with the bath water. You also claim that lactic acid causes soreness. Tell that to the power lifters who do 1-3 reps and who are sore. You also claim that mental stress has something to do with weight lifting - which is equivalent to saying that the color of your drapes have something to do with your breast size.

Oct 11, 2009 9:29 AM

Chris Christian :

Thank you for your comments. It appears you misunderstood the article. I did not state that no concentration is required, what I said was and I quote, "Therefore concentration and focus only need be maintained during the executing of each set, between 10 and 20 seconds." Secondly, I did not say lactic acid does not produce soreness what I said was and I quote, "Since lactic acid is the by-product of muscular activity, performing fewer reps will produce less lactic acid. Lactic acid, by the way, is the cause for the soreness experienced 24 to 48 hours after a workout." And finally with regard to mental stress, all lifting should be done with focus and concentration, but heavier weight which can obviously cause more injury should be executed with extreme focus and concentration. If you are not aware, weight lifting is a form of controlled stress placed upon the body but more specifically target mucsles or groups of muscles for a specific amount of time (reps). The mind is a part of the body and will feel and react to the stress placed upon the body. Stress is an intricate part of weight training. Have good day.